WOD: Wednesday, December 7th, 2022

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Run/Ski (increasing intensity) 
  • 5 Thrusters (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 18 Minutes 

  • 35 Double Unders 
  • 7 Toes to Bar 
  • 7 Thrusters (105/75) 

*Every 2 Minutes (INCLUDING 0:00) complete:

  • 5 Burpees Over Bar 

*Score is total # of rounds + reps completed in 18 minutes

*CRX: 5 Thrusters (135/95) 

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Cardio Option: AMRAP x 18 Minutes 

  • 35 Double Unders 
  • 7 Toes to Bar 
  • 7 Atomic Sit Ups (25/15) 

*Every 2 Minutes (INCLUDING 0:00) complete:

  • 5 Burpees 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Side Plank (per side)